Strongman Training: Max Lifts Focus

Before we get started, let me answer some basic questions.

Who is this program intended for?

This strongman program is intended for:

• Those who want to get stronger
• Those who want to get ready for a strongman competition
• Those who want a general strength training program which includes strongman

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative. Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

When are the workouts?

The workouts are meant to be done on Tuesday, Thursday, and Saturday. However, that doesn’t mean you have to do them on those exact days. My only recommendation is that whenever you start this program, you start from week one, as opposed to jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

What equipment do I need?

The Tuesday and Thursday sessions are purposefully constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

On the Saturday, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this. The more relevant equipment you have access to, the more you will get out of the program. Otherwise, take a look at these gym-based alternatives.

Where can I find more information and ask questions?

Each day will include notes along with the exercises. These should provide you with all the information you need to get going with this program. Also take a look at my strongman series, for an explanation of strongman events split down by equipment.

Week 1

Day 1

• Back squat: Work up to 3RM for 1 set. Then drop 10% weight and perform 2 more sets.
• Strict press from rack: Work up to 3RM for 6 sets across.
• Lever rows: Work up to 5RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes:

Back squat should be taken up to a technical max for one set before dropping down as prescribed.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Lever rows are to be performed with a one second pause at the top of the rep.

Day 2

• Deadlift: Work up to 4RM for 4 sets across. Then perform one set of 10 at this weight.
• Bench press: Work up to 6RM for 3 sets across.
• Pause squats: Work up to 5RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes:

Deadlift should be touch and go for the sets of four. Then dropped and reset for the set of ten.

Bench and pause squats should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Axle or log: Work up to 3RM clean.
• Farmers walk: Light walk for 40m, 3 walks total.
• Heavy tire: 6 flips, rest 60 seconds, repeat 3 times.

Notes:

Axle or log cleans are cleans only, no press.

Farmers walk is to be performed at same weight across all three walks.

Tire flips should take less than 60 seconds to complete each set. Work with the heaviest tire possible.

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

• Back squat, work up to a 12RM max for 1 set.
• Push press: Work up to 3RM for 6 sets across.
• Snatch grip pulls from floor (1 second hold at the top): Work up to 3RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes:

Back squat should be taken up to a technical max for one set. 

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets.

Snatch grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Power cleans: Work up to 3RM for 3 sets across
• Incline bench press: Work up to 6RM for 3 sets across.
• Pin squats: Work up to 3RM for 5 sets across
• Grip work of choice: 10 minutes

Notes:

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive at the top.

Incline bench should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

The pin for the squats should be set in a position that allows you to sit well past parallel in the bottom of the squat. They should be taken up to a weight you know you will be able to perform with near perfect form for all five sets.

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Yoke: Light walk for 40m, 3 walk total
• Loading: Mid-weight object, as many reps as possible in 75 seconds
• Sled pulls (harness): Heavy pulls for 15m, 2 pulls total.

Notes:

Yoke should increase slightly each time. Make sure speed is maintained for each walk.

Loading should be a mid-range weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you.

Sled pulls should be at a weight so that the whole distance is difficult to complete in one go. Stick to the same weight each time and allow full recovery in between pulls.

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

• Back squat: Work up to 3RM for 1 set. Then drop 10% weight and perform 2 more sets.
• Push jerk: Work up to 3RM for 6 sets across.
• Dumbbell row: Set of 20, set of 15, set of 12 each side with the same weight.
• Ab work of choice: 10 minutes.

Notes:

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Aim to make this max 5kg more than Week 1, Day 1.

Push jerk should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Be aggressive off the chest and stable in the catch.

Dumbbell rows should be performed with a one second pause at the top of each rep. They are done for a set of 20 each side, before using the same weight for 15 reps, and the same again for 12 reps.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

D) Go back to the weight used for A and perform 1 set of 10 reps

• Strict press for rack: Work up to 6RM for 3 sets across.
• Pause squats: Work up to 3RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes:

Deadlift should be touch and go for the sets of four. They should be dropped and reset for the set of ten.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Pause squats be performed with a two second pause at the bottom

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Farmers Walk: Heavy walk for 15m, 3 walks total.
• Axle or log: Work up to 8RM clean and press.
• Keg throw: 5 throws for height. Rest 60 seconds. Repeat 3 times.

Notes:

Farmers walk is to be performed at same weight across all three walks. Aim to complete each of the walks unbroken.

Axle or log clean and presses should be taken up to the heaviest set of 8 continuous reps possible. A few seconds to reset is permitted. The whole set should be complete in less than 75 seconds.

Keg throws should take less than 60 seconds to complete each set.

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

• Back squat, work up to a 15RM max for 1 set.
• Strict Press from rack: Work up to 6RM for 3 sets across.
• Clean grip pulls from hang (1 second hold at the top): Work up to 3RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes:

Back squat should be taken up to a technical max for one set. Use the same weight as you used for Week 2, Day 1

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Look to beat your weight from week 1

Clean grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

D) Go back to the weight used for A and perform 1 set of 10 reps

• Close grip floor press: Work up to 3RM for 6 sets across.
• Pin squats: Work up to 3RM for 3 sets across.
• Grip work of choice: 10 minutes.

Notes:

Deadlift should be touch and go for the sets of 4. Aim to make these 5kg heavier than last week. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.

Close grip floor press should be performed with a 1 second pause where your triceps are held relaxed, whilst you remain tight through the rest of the body.

The pin for the squats should be set in a position that allows you to sit well past parallel in the bottom of the squat. They should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. Go heavier than week 2, day 2.

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Yoke: Medium walk for 25m, 3 walks total.
• Loading: Light weight object, as many reps as possible in 75 seconds.
• Sled Pull (arm over arm): Heavy pulls for 15m, 2 pulls total.

Notes:

Yoke walk is to be performed at same weight across all three walks.

Loading should be a light weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you.

Sled pull is to be performed arm-over-arm. Sit in a heavy tire or have your legs pressed against a fixed object whilst pulling on a rope attached to the sled.

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

• Back squat: Work up to 2RM for 1 set. Then drop 10% weight and perform 2 more sets.
• Push Press: Work up to 6RM for 3 sets across.
• Lever rows: Work up to 5RM for 3 sets across.
• Ab work of choice: 12 minutes.

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Then drop 10% weight and perform 3 more sets. Aim to make this max heavier than Week 3, Day 1.

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Aim to make these heavier than Week 2, Day 1.

Lever rows are to be performed with a one second pause at the top of the rep. Aim to make these heavier than Week 1, Day 1.

Ab work should be broken down into suitable sets and performed as continuously as possible for twelve minutes.

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

D) Go back to the weight used for A and perform 1 set of 10 reps

• Bench Press: Work up to 3RM for 6 sets across.
• Tempo squats: Work up to 3RM for 3 sets across.
• Ab work of choice: 12 minutes.

Deadlift should be touch and go for the sets of 4. Aim to make these heavier than Week 4, Day 2. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.

Bench press should be taken up to a weight you know you will be able to perform with near perfect form for all 6 sets.

Tempo squats should be done with a 3 second descent, no pause at bottom, and a 1second ascent.

Ab work should be broken down into suitable sets and performed as continuously as possible for twelve minutes.

Day 3

• Log or Axle: Work up to 3RM clean and press
• Farmer’s Walk: Medium walk for 25m, 3 walks total.
• Tire: 7 flips, rest 60 seconds, repeat 4 times.

Axle or log clean and presses should be taken up to the heaviest set of 3 continuous reps possible. There should be little to no rest in between reps.

Farmers walk is to be performed at same weight across all three walks.

Tire flips should take less than 60 seconds to complete each set.

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

• Back squat, work up to a 20RM max for 1 set.
• Push jerk: Work up to 6RM for 3 sets across.
• Snatch grip pulls from hang (1 second hold at the top): Work up to 3RM for 3 sets across.
• Ab work of choice: 10 minutes.

Back squat should be taken up to a technical max for one set. Use the same weight as you used for Week 4, Day 1

Push jerk should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Snatchgrips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Power cleans: Work up to 3RM for 3 sets across
• Incline bench press: Work up to 6RM for 3 sets across.
• Pin squats: Work up to 2RM for 3 sets across.
• Grip work of choice: 10 minutes

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive at the top. Aim to make these at heavier than Week 2, Day 2.

Incline bench should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. Aim to make these heavier than Week 2, Day 2

Pin squats should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

• Back squat: Work up to 5RM for 1 set. Then drop 10% weight and perform 2 more sets.
• Strict Press from rack: Work up to 6RM for 2 sets across.
• Clean grip pulls from floor (1 second hold at the top): Work up to 3RM for 3 sets across.
• Ab work of choice: 10 minutes.

Notes

Back squat should be taken up to a technical max for one set before dropping down as prescribed.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for both sets.

Clean grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

Day 3

• Axle or log: Work up to 10RM clean and press.
• Keg throw: 6 throws for height. Rest 60 seconds. Repeat 2 times.
• Farmers walk: Light walk for 60m, 3 walks total.

Notes:

Axle or log clean and presses should be taken up to the heaviest set of 10 continuous reps possible.
A few seconds to reset is permitted. The whole set should be complete in less than 75 seconds.
Keg throws should take less than 60 seconds to complete each set
Farmers walk is to be performed at same weight across all three walks.

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

• Back squat, work up to a 12RM for 1 set.
• Power clean and push press: Work up to 3RM for 6 sets across.
• Ab work of choice: 10 minutes.

Notes:

Back squat should be taken up to a technical max for one set. Aim to make this heavier than Week 2, Day 1.

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive at the top of the clean.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

D) Go back to the weight used for A and perform 1 set of 10 reps

• Bench Press: Work up to 3RM for 6 sets across.
• Squat (with belt and supports): Work up to 2RM for 3 sets across.
• Grip work of choice: 10 minutes.

Notes:

Deadlift should be touch and go for the sets of 4. Aim to make these heavier than Week 7 Day 2. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.

Bench press should be taken up to a weight you know you will be able to perform with near perfect form for all 6 sets. Aim to make these heavier than Week 5, Day 2

Squat should be done with the same supportive wear you will be wearing at completion (belt, wraps, etc.)

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Yoke walk: Medium walk for 30m, 3 walks total.
• Sled Pull (arm over arm): Heavy pulls for 15m, 2 pulls total.
• Tire: 6 flips, rest 60 seconds, repeat 5 times.

Notes:

Yoke should increase slightly each time. Make sure speed is maintained for each walk.

Sled pull is to be performed arm-over-arm. Sit in a heavy tyre or have your legs pressed against a fixed object whilst pulling on a rope attached to the sled.

Tire flips should take less than 60 seconds to complete each set.

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

• Back squat: Work up to 3RM for 1 set, then drop 10% weight and perform 2 more sets
• Power clean and push jerk: Work up to 3RM for 6 sets across
• Ab work of choice: 10 minutes

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Aim to make this max 5kg more than Week 3, Day 1.

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be explosive at the top of the clean. Be aggressive with the push jerk. Aim to make these heavier than the clean and push press triples last week.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes. 

Day 2

• Rack pull: Work up to 3RM for 3 sets across
• Incline bench press: Work up to 6RM for 3 sets across
• Tempo back squat (with belt and supports): Work up to 5RM for 3 sets across
• Ab work of choice: 10 minutes

Rack pulls should be performed from just below the knee. Work on squeezing the glutes and driving the hips through fast and hard.

Incline bench should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. 

Tempo squats should be done with a 3 second descent, no pause at bottom, and a 1 second ascent.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 3

• Axle or log: Work up to 2RM clean and press.
• Keg throw: 6 throws for height. Rest 45 seconds. Repeat 2 times.
• Farmer’s walk: Heavy walk for 20m, 2 walks total.

Axle or log clean and presses should be taken up to the heaviest set of 2 reps possible. These should be touch and go reps, or as close as possible.

Keg throws should take less than 60 seconds to complete each set.

Farmer’s walk is to be performed at same weight across both walks. Aim to complete each of the walks unbroken.

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

• Back squat, work up to a 15RM for 1 set
• Push press: Work up to 6RM for 3 sets across
• Snatch grip pulls from floor (1 second hold at the top): Work up to 3RM for 3 sets across
• Ab work of choice: 10 minutes

Back squat should be taken up to a technical max for one set. Use the same weight as you used for week 8, day 1.

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Aim to make these heavier than week 5, day 1.

Snatch grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged. Aim to make these heavier than week 2, day 1.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

D) Go back to the weight used for A and perform 1 set of 10 reps

• Strict press for rack: Work up to 3RM for 3 sets across.
• Pin squats: Work up to 2RM for 2 sets across.
• Ab work of choice: 10 minutes.

Deadlift should be touch and go for the sets of 4. Aim to make these heavier than Week 8 Day 2. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all 3 sets.

Pin squats should be taken up to a solid double. You should feel like you could do another rep. Use this weight again for the second set. Aim to make these heavier than week 6, day 2.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes. 

Day 3

• Farmers walk: Heavy walk for 20m, 1 walk total
• Tire: As many flips as possible in 60 seconds
• Yoke walk: Heavy walk for 10m, 1 walk total
• Loading: Mid-weight object, as many reps as possible in 60 seconds

Build up to 1 heavy farmers walk – this should be the heaviest walk you have done this cycle.

Use a 10m course – put the farmers walks down, turn around, and come back to complete the 20m. 

Tire flips should be continuous for 60 seconds.

Build up to 1 heavy yoke walk – this should be the heaviest walk you have done this cycle. Use a 10m course. Aim to complete without putting the yoke down. 

Loading should be with a challenging weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you. 

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

• Back squat: Work up to a 2RM for 2 sets across. Then drop 10% weight and perform 1 more set of 2 reps
• Power clean and push jerk: Work up to 3RM for 3 sets across

Back squat should be taken up to a technical max for 2 reps, then repeated at the same weight. These will be the heaviest reps you have lifted this cycle. Then drop 10% weight and perform 1 more set.

Power cleans should be taken up to a weight you know you will be able to perform with good form for all three sets. Be explosive at the top of the clean. Be aggressive with the push jerk. Aim to make these heavier than week 9 day 1. 

Day 2

• Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.

C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.

• Push press from rack: Work up to a 6RM for 3 sets across
• Squat without belt: Work up to a 5RM for 3 sets across

Deadlift should be touch and go for the sets of 4. Aim to make these 5kg heavier than week 10 day 2. They can be dropped and reset for the sets of 2. The final set of 2 will be the heaviest reps you have done this cycle. Then continue to work up to a 1RM.

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. 

Squats should be done without any form of support unless required for safety reasons. 

Day 3

• Keg throw: 6 throws for height
• Yoke: Light walk for 30m, 2 walks total
• Axle or log: Work up to a 6RM
• Sled pull (harness): Heavy pull for 20m, 2 pulls total

Keg throws should take less than 60 seconds to complete. Go all out.

Yoke should be performed at same medium weight across both walks. Aim for speed and stability.

Axle or log clean and presses should be taken up to the heaviest set of 6 continuous reps possible. A few seconds to reset is permitted. The whole set should be complete in less than 60 seconds.

Sled pulls should be at a weight so that the whole distance is difficult to complete in one go. Fully recover in between pulls.

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

• Back squat: Work up to 1RM for 1 set
• Push press: Work up to 6RM for 3 sets across
• Deadlift: Work up to 2RM for 1 sets across

Back squat should be taken up to a comfortable max.

Push press should be efficient, and fast. Work up to a comfortable weight for three sets across.

Deadlift should be the heaviest double for the day. Work up to a weight that allows you to keep speed on the bar and good form consistent throughout. 

Day 2

Rest Day

Day 3

If you haven’t got particular events planned, perform the following:

• Axle or log: As many clean and press as possible in 75 seconds.
• Truck Pull: 20m for time
• Keg throw for height: 6 keg throws for time.

Plus one of these two events:

• Loading: As many reps as possible in 60 seconds
• Deadlift: As many reps as possible in 60 seconds

And one of these two events:

• Farmers walk: Maximum distance in 60 seconds
• Yoke walk: 15m for time

Truck Pull should be performed for time with a 75 second time cap.

Keg throws should be performed with the same weight keg (medium-heavy)

Loading should be performed with the same weight object (medium-heavy)

Deadlift should be performed with or without straps with around 80% of your 1RM

Farmer’s walk should be performed with around 70% of your heaviest farmers walk.

Yoke walk should be performed at around 80% of your heaviest yoke walk.